9 foods to avoid to lose belly fat

Get ready to discover the top foods to avoid for shedding belly fat and reaching your weight loss goals with The Healthy Mummy.
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Are you tired of struggling to lose belly fat and weight? You’re not alone. Many people find it challenging to shed those extra pounds, especially around the midsection. But what if we told you that the secret to getting rid of belly fat and achieving your weight loss goals lies in the foods you consume? Below we explore the top foods that you should avoid if you want to lose belly fat and weight effectively. By eliminating these foods from your diet, you can kickstart your journey towards a healthier, slimmer you.

NO ONE wants a flabby or bloated tummy, and having one can increase your risk of a whole heap of health problems.

Excess belly fat puts pressure on the pancreas and other precious organs, so we have to be careful and make sure that our waist stays at a safe size. Sometimes, it’s the food we eat that can cause that full, gassy feeling.

Here’s a list of foods to avoid to lose belly fat and lose weight, so you may want to think about limiting or avoiding them.

And if you want to get serious about losing belly fat, join our 28 Day Weight Loss Challenge that has food plans specifically chosen to help reduce belly fat too.

Elle Temple (pictured above) from Perth lost 26kg* on our plans. Read her weight loss story here.

Key takeaways: 

  • Learn which foods are good for losing belly fat
  • Get tips and recipes that’ll help you achieve your ideal weight
  • Read stories from mums with their amazing weight transformations

Jump ahead to find out more:

Ditch these 9 foods to get rid of tummy fat & lose weight

1. Dairy products

9 foods to AVOID in order to lose tummy fat

Lactose intolerance can range from mild to severe, but either way, gas is usually a symptom.

If you are feeling bloated, try limiting the amount of milk, cheese, yoghurt, and ice cream you eat and see if that helps.

If it does, you don’t have to ditch dairy altogether. Drink lactose-free milk, or take Lactaid pills to help your body digest milk products.

2. Potato chips

10 foods to AVOID if you want to lose weight

One of your favourite snacks may be giving you belly fat. Most potato chip brands are cooked in hydrogenated oils.

This type of oil is called trans-fat. Trans-fat is known to increase cholesterol, and contribute to heart disease and weight gain.

Chips that don’t contain hydrogenated oil may have high amounts of fat from other oils they’re fried in. There are baked and low-fat potato chips on the market that make better choices.

However, be aware of the calorie count. High calories still contribute to abdominal fat.

3. Soft drinks

9 foods to AVOID in order to lose tummy fat

Soda is not only unhealthy for you, but it also increases belly fat.

It has empty calories that add excess weight and also provides large amounts of sugar.

This sugar comes in the form of fructose and other additives. Your body has a hard time burning this sugar off, especially in the midsection.

You may think that diet soft drinks are better, but they also contain artificial sweeteners that contribute to bad health. It’s best to drink pure water to lose belly fat.

4. Processed baked goods

9 foods to AVOID in order to lose tummy fat

So convenient, so tasty (if we’re being honest here), but so not worth it.

Those pre-packaged mini muffins, doughnuts, and dessert cakes will add tons of calories and loads of unwanted sugar to your healthy diet, plus they aren’t easy to digest.

These foods are bad on so many levels because they are filled with high sugar content and preservatives for a longer shelf-life — they can literally sit there forever!

Sugar increases inflammation, which is not only bad for you but can also make you look puffy and bloated. Skip the wrapped stuff and grab fresh fruit for a sweet fix instead.

5. Fried foods

9 foods to AVOID in order to lose tummy fat

Deep-fried chicken and French fries taste good, but they will not do your stomach any favour.

Fast food, for example, is usually greasy and has very little vitamins and minerals or fibre.

Instead, it is loaded with sodium and trans-fat, which manifests itself in your tummy. If you must have fast food, choose more healthy options from the menu.

6. Margarine

Could margarine be GONE from supermarkets in just 5 years?

Choose a small amount of regular butter or soft spread over margarine when topping foods or baking!

Margarine is usually loaded with trans-fat and is found in plenty of pastries, crackers, snack foods, and even microwave popcorn, so limit intake to keep cholesterol levels in check.

7. White flour and rice

Close-up image of different types of bread and paste products

Try to cut back on the white carbs if you are truly determined to see your belly vanish. Trade your white bread, flour, rice, and pasta for whole grain products such as brown bread and rice.

White carbs have already been processed and are therefore digested rapidly by the body to be stored as fat.

8. Cereals

9 foods to AVOID in order to lose tummy fat

Cereals are not necessarily bad for you, but some people usually double the serving size, which means more is eaten than the box actually recommends.

So, if you find that your pants are getting a bit snug in the mornings, you might want to try weighing your cereal with a measuring cup before you start to gulp it down.

Also, choose a nut milk like almond milk, and avoid the temptation to add sugar.

9. Refined sweeteners and sugar


Refined sugar helps to raise the insulin level in the body which promotes the storage of fat. It also affects the immune system and makes it harder to fight off germs and diseases.

Why is belly fat so bad?

samara abs

Belly fat and bloating can not only be uncomfortable and unsightly, but they can also be dangerous!

Losing belly fat doesn’t have to be solely a cosmetic goal; understanding the health issues linked to it can help motivate you.

Tummy fat is linked with cardiovascular disease, diabetes and cancer. Specifically it’s the deepest layer of belly fat —the fat you can’t see or grab — that poses health risks.

That’s because these “visceral” fat cells actually produce hormones and other substances that can affect your health (e.g. increased insulin resistance and/or breast cancer risk).

Think twice the next time you have to make a choice over that sweet pastry and your waistline.

5 top tips to help get rid of belly fat

1. Go fresh!

Fresh Chicken Caesar Salad

Cut out as much processed food as possible (anything in a packet, basically) and opt for plenty of fresh fruit, vegetables, nuts, seeds and lean meats.

Give this Fresh Chicken Caesar Salad a go for a light and delicious lunch or dinner!

2. Try our Healthy Mummy smoothies

Belly Fat Blast Smoothie

Our Stomach Fat Busting Healthy Mummy Smoothie (pictured above) is a healthy breakfast alternative. Plus you are less likely to reach for fatty or sugary snacks for morning tea.

3. Cut down on sugar and alcohol

belly fat and alcohol

These are two key areas to focus on if you want to reduce stomach fat as they can cause bloating.

4. Get moving regularly

Exercise Plan

Daily exercise is a great way to shift tummy fat. A regular walk or jog, a segment and the exercises from the 28 Day Weight Loss Challenge are all great options.

5. Join the 28 Day Weight Loss Challenge!

Our 28 Day Weight Loss Challenge is an affordable, customisable program designed to help mums reach their goals of losing belly fat and tackling their health.

Our Challenge entails:

  • 28 days of at-home exercise routines (no gym needed) – with video instruction
  • Customisable and breastfeeding-friendly meal plans
  • Time-efficient exercises for busy mums – under 30 mins
  • Challenge combines Pilates exercises with interval and circuit training (HIIT)
  • Suitable for basic to advanced fitness levels
  • Home to thousands of EASY-TO-MAKE recipes!

Are you ready to become a Healthy Mummy?

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